Search articles, products, brands

Get Strong in 3 Days a Week

You don't need to spend 5-6 days a week in the gym to build
serious strength. This program is for anyone who wants to chase
strength in their training, but can truly only swing it 3 times a week.
You crush the big lifts each session, then bro out for 15 minutes
before heading back to real life. What could be better?

START MY FREE 7-DAY TRIAL

Duration Workouts Per Week

4 Week(s) 3 workouts
Fitness Level Equipment Needed
Intermediate Minimal
Equipment
Category
Gain strength

Barbell Squat
Join BodyFit Elite today and get access to Get Strong in 3 Days a Week
5 sets, 1 reps (with 3 EDM load, resting 60 sec.
 5 sets, 1 reps (with 3 EDM load, resting 60 sec.
PLUS over 60 other expert-designed
between each set) fitness plans.

START MY FREE 7-DAY TRIAL

Already a subscriber? Log In

Barbell Bench Press - Medium Grip

8 sets, 3 reps (with 60% 1RM, rest 60 sec.)

Paired Set

Strong, Simple, and Time Efficient

Romanian Deadlift
No Wasted Time, Just Quality Training
3 sets, 8-12 reps (70-75% of 1RM)
3 workouts per week / 45-60 min. per workout

When time is the hurdle, the enemy is complexity. The key to this
program is to make everything brutally simple. Luckily, simplicity
and strength go hand in hand. Exciting? Not really. But you will lift
heavy, feel great, and make progress.

View Sample Workout

Pushups
3 sets, 10, 12, 0 reps
View Full Calendar

More than a workout plan. With this plan you also receive:

Seated Cable Rows

Expert Instruction5 sets, 10 reps (60-90 sec. rest)

Chat
Barbell
Earn results that speak for themselves Squat
5 sets, 1 reps (with 3 EDM load, resting 60 sec.
 5 sets, 1 reps (with 3 EDM load, resting 60 sec.
Not sure how to do a movement?between
The BodyFit appset)
each has a video
that will show you how. Plus, you can swap out movements if you
can't perform them in your gym. You'll get an overview that will
break down what you need to know before beginning, including
how to determine your top set for the big lifts each day.

Barbell Bench Press - Medium Grip

8 sets, 3 reps (with 60% 1RM, rest 60 sec.)

Premium Workout App Paired Set

Stay motivated & track your progress

Minimalist strength training works better when you keep good

notes along the way! In the BodyFit app, you can track the
weights you use and time your rest periods. You even get a
discount on supplements to help you make the most of each
training session.

Romanian Deadlift
3 sets, 8-12 reps (70-75% of 1RM)

Go Mobile!
You’ll be able to track your workouts, nail
your nutrition plan, stock up on supps, and
get fit on the go.

Pushups
3 sets, 10, 12, 0 reps

Seated Cable Rows

5 sets, 10 reps (60-90 sec. rest)
Chat
Barbell Squat
5 sets, 1 reps (with 3 EDM load, resting 60 sec.
 5 sets, 1 reps (with 3 EDM load, resting 60 sec.
Other Similar Plans between each set)
See what BodyFit Elite has to offer.

BodyFit Elite workout plan BodyFit Elite workout plan BodyFit Elite workout plan BodyFit Elite work
image image image image

4Weeks2Shred 30 Days Out Squat Every Day FST-7

intermediate | 4 Weeks advanced | 5 Weeks advanced | 5 Weeks advanced | 8 Wee

Barbell Bench Press - Medium Grip

8 sets, 3 reps (with 60% 1RM, rest 60 sec.)

Paired Set

Start Get Strong inRomanian

3 DaysDeadlift
a Week for FREE today!
Join BodyFit Elite today to3unlock thereps
sets, 8-12 app(70-75%
for thisoffitness
1RM) plan, and many others, in
the Apple and Google Play stores! You'll be able to track your workouts, nail your
nutrition plan, stock up on supps, and get fit on the go.

Get unlimited access to all of our expert training plans, exclusive savings in our store, and
even free shipping!*

SAVE 42%
Pushups
Monthly Yearly
$ 12.99 3 sets, 10, 12,$07.49
reps
/ MONTH / MONTH

Yearly SAVE 42%

Only $ 7.49 / MONTH

START MY 7-DAY FREE TRIAL

Seated Cable Rows

Billed $89.99 Yearly.
5Try
sets, 10 reps
FREE (60-90 anytime.
and cancel sec. rest)
Chat
Barbell Squat
5 sets, 1 reps (with 3 EDM load, resting 60 sec.
 5 sets, 1 reps (with 3 EDM load, resting 60 sec.
Other perks you get with BodyFitbetween
Elite: each set)

• Stackable everyday discount in the Bodybuilding.com store. *

• Free Shipping in all online stores. **
• Nutrition guides, healthy meal plans, simple recipes and easy-to-follow supplement guides.
• Daily workout plans with detailed video instructions.
• Workout progress, exercise, workout history, personal stats and goal tracking.
Barbell Bench Press - Medium Grip
• Over 60 premium, expert-designed fitness plans with more launching all the time.
8 sets, 3 reps (with 60% 1RM, rest 60 sec.)
* Store discount: 5% for Monthly, 10% for Annual Subscribers.

** Free shipping available to yearly subscribers in the continental U.S. only. Does not include residents of Hawaii or Alaska, or members of the
military currently stationed abroad. Paired Set
After expiration of your free trial period, you will automatically be charged the subscription fee plus applicable taxes based on your choice
above. You can cancel at any time from your Account Subscription. By clicking “Start Your Free Trial”, you agree to our BodyFit Elite Terms and
Conditions, and authorize this recurring charge.

Other Popular Plans

See what BodyFit Elite members love. Romanian Deadlift

BodyFit Elite workout plan BodyFit

3 sets,Elite
8-12workout plan of
reps (70-75% BodyFit
1RM) Elite workout plan BodyFit Elite work
image image image image

FYR 2.0 FYR Home Body Shortcut to Shre

intermediate | 8 Weeks intermediate | 5 Weeks beginner | 8 Weeks beginner | 6 Week

Pushups
JOIN OUR NEWSLETTER
3 sets, 10, 12, 0 reps
Be the first to receive exciting news, features,
and special offers from Bodybuilding.com!

SEND

NEED HELP? ORDERS & SHIPPING

Help Center Order Status

Email Support Returns/Exchanges

Seated Cable Rows
Live Chat Shipping Support

Gift Certificates
5 sets, 10 reps (60-90 sec. rest)
Chat
Barbell Squat
Send Us Feedback
5 sets, 1 reps (with 3 EDM load, resting 60 sec.
CONNECT WITH US
 5 sets, 1 reps (with 3 EDM load, resting 60 sec.
CONNECT WITH US
between each set)

Careers Terms of Use Privacy Policy

About Us Site Map Affiliates
Barbell Bench Press
Privacy Settings - Medium
Advertise with Us Grip
Help

8 sets, 3 reps (with 60% 1RM, rest 60 sec.)

© 2020 Bodybuilding.com. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com.

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or
Paired Set
taking any dietary supplement. The content on our website is for informational and educational purposes only
and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

Bodybuilding.com
5777 N Meeker Ave, Boise, ID 83713-1520 USA
1-866-236-8417

Romanian Deadlift
3 sets, 8-12 reps (70-75% of 1RM)

Pushups
3 sets, 10, 12, 0 reps

Seated Cable Rows

5 sets, 10 reps (60-90 sec. rest)
Chat
Barbell Squat
5 sets, 1 reps (with 3 EDM load, resting 60 sec.